GMB(Graphical Model Builder) SiemensFull description
Full description
Michio Kitazume - multi percusiónDescripción completa
multiple percussion pieceFull description
Michio Kitazume - multi percusión
For horn lovers
FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations 2. Hamstring Variations
1. Get into the stretch
Day 1
3. Kneeling Lunge A
2. Do a short hold for 10 to 20 seconds
4. Kneeling Lunge B
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
5. Frog 6. Full Pancake 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
2. Hamstring Variations Day 2
4. Kneeling Lunge B 5. Frog
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute) 7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
3. Kneeling Lunge A
6. Full Pancake 1. Supine Hip Rotations 2. Hamstring Variations Day 3
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Frog 6. Full Pancake
Notes/Rating
FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations 2. Hamstring Variations
1. Get into the stretch
Day 4
3. Kneeling Lunge A
2. Do a short hold for 10 to 20 seconds
4. Kneeling Lunge B
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
5. Frog 6. Full Pancake 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
2. Hamstring Variations Day 5
4. Kneeling Lunge B 5. Frog
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute) 7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
3. Kneeling Lunge A
6. Full Pancake 1. Supine Hip Rotations 2. Hamstring Variations Day 6
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Frog 6. Full Pancake
Notes/Rating
FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations 2. Hamstring Variations
1. Get into the stretch
Day 7
3. Kneeling Lunge A
2. Do a short hold for 10 to 20 seconds
4. Kneeling Lunge B
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
5. Frog 6. Full Pancake 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
2. Hamstring Variations Day 8
4. Kneeling Lunge B 5. Frog
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute) 7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
3. Kneeling Lunge A
6. Full Pancake 1. Supine Hip Rotations 2. Hamstring Variations Day 9
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Frog 6. Full Pancake
Notes/Rating
FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations 2. Hamstring Variations
1. Get into the stretch
Day 10
3. Kneeling Lunge A
2. Do a short hold for 10 to 20 seconds
4. Kneeling Lunge B
3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
5. Frog 6. Full Pancake 1. Supine Hip Rotations
4. Then do another short hold for 10 to 20 seconds 5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
2. Hamstring Variations Day 11
4. Kneeling Lunge B 5. Frog
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute) 7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
3. Kneeling Lunge A
6. Full Pancake 1. Supine Hip Rotations 2. Hamstring Variations Day 12
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Frog 6. Full Pancake
Notes/Rating
FOCUSED FLEXIBILITY SIDE SPLITS ROUTINE
FF Protocol
Day
Stretches (Do all listed per session) 1. Supine Hip Rotations
1. Get into the stretch 2. Hamstring Variations
2. Do a short hold for 10 to 20 seconds 3. Move back and forth into the stretch (dynamic contraction) for 10 repetitions
Day 13
3. Kneeling Lunge A 4. Kneeling Lunge B
4. Then do another short hold for 10 to 20 seconds
5. Frog
5. Then move back and forth into the stretch again (dynamic contraction) for another 10 repetitions
6. Full Pancake
6. Finally, do another hold (and feel free to hold for a longer period this time, 30 seconds to greater than a minute)
2. Hamstring Variations
7. Get out of the stretch (and perform the same dynamic contraction to maintain tension as you return to neutral)
1. Supine Hip Rotations
Day 14
3. Kneeling Lunge A 4. Kneeling Lunge B 5. Frog 6. Full Pancake
